Whey protein


Whey protein has several other names: Bovine whey protein, goat milk whey, goat whey, MBP, milk protein, milk protein isolate, mineral whey concentrate, whey, whey fraction, whey peptides, whey protein concentration, whey protein hydrolysate, whey protein isolate, WBC and WPI. This is not a comprehensive list of alternative names for whey protein.

Why people use whey protein 


Whey is used orally for improving athletic performance, as an alternative to milk for people with lactose intolerance, for protein allergy, asthma, hyperlipidemia, obesity and weight loss, replacing or supplementing milk-based infant formulas, atopic disease in infants, treating metastatic carcinoma, colon cancer, and reversing weight loss and increasing glutathione (GSH) in people with HIV disease.

Safety 


When used orally and appropriately, whey protein has been safely used in clinical trials. Use of whey protein is not recommended for pregnant and lactating women; avoid using.

Effectiveness of whey protein


In the International Journal Of Sports Nutrition and Metabolism the effect of whey isolate and casein was examined. 13 male bodybuilders were in the 10-week study. The study participants supplemented their normal diet with either whey isolate or casein in the amount of 1.5gm per kilogram of body weight per day. For a 190-pound bodybuilder that is 130 grams of whey protein per day.

At the end of the 10 weeks the whey protein isolate group gained significantly greater gains is lean mass  (5.0 kg compared to 0.8kg) than the casein group. That’s a total of 11 pounds of mass gained vs. 1.76 pounds gained! In addition, the whey protein group lost 1.5 kg of fat mass while the casein group gained 0.2kg of fat mass. The whey protein isolate grouped achieved significantly greater improvements in strength compared to the casein group. This study highlights the importance of getting enough whey protein into your diet everyday while you are creating your desired body type.

In the journal of Medicine & Science In Sports & Exercise a study looked at the effects of 11 weeks of resistance training on four study groups: a whey protein group, a creatine and whey protein group, a creatine and carbohydrate group and a carbohydrate group only.

Supplementation was provided in a dose of 1.5 grams per kilogram of bodyweight, just like the previous study. Supplemental protein was provided throughout the day by having three equal servings. One serving midmorning, one serving after working out and one serving before going to bed.

At the end of the 11 weeks the carbohydrate group put on 1.4 kg of mass, 0.7kg of lean mass, 0.8kg of fat mass and had a 0.7% increase in bodyfat. The whey protein group put on 2.6 kg of mass, 2.3 kg of lean mass, 0.4kg of fat mass and increased their bodyfat 0.1% (a very small number).  The creatine and whey protein group showed the greatest differences: +4 kg in body mass, +3.4 kg in lean mass, +0.7kg in fat mass and there was no difference in body fat percentage.

This study shows that taking creatine along with whey protein increases your lean body mass to the greatest amount while not making you any fatter. Whey protein by itself is much more effective than just using carbohydrates to put on lean body mass as displayed above as well.

Summary


Whey protein has been used by athletes and bodybuilders for some time to increase their lean body mass. The two studies highlighted from scientific peer-reviewed journals provide proof that whey protein supplementation can increase lean body mass above non-supplementation. With a dose of 1.5 gm per kilogram (which isn’t a lot of protein to supplement with) you can expect a gain of between 5-10 of lean body mass in a period of 10-11 weeks. One of the above studies even showed a reduction in body fat mass with whey protein isolate consumption.

I don’t know about you but I’m going to make sure I’m consuming my whey protein on a daily basis.

Syntha-6 sells an excellent protein source that contains 22 grams of protein per serving, 5 grams of fiber per serving and 10 grams of essential amino acids per serving. You’ll probably need 2 scoops 3x a day to meet the 1.5grams per kilogram of body weight per day maybe a little more. Purchase here.

References


1.    
Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Inj J Sport Nutr Exerc Metab 2006;17:494-509.

2.     Cribb PJ, Williams AD, Stathis CG, et al. Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Med Sci Sports Exerc 2007;39:298-307.

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